Wizard Recipes

Your body needs more than 40 nutrients and other substances for good health. No one food can give you all the nutrients your body needs, no matter how much you enjoy it or how nutritious the food is.

By eating a wide variety of foods each day, you will keep your meals exciting and you will achieve the balance of nutrients that best ensures good health

Choose a variety of grains daily, especially whole grains

Choosing a diet rich in grains, especially whole grains, reduces your risk of many diseases. These foods provide different types of vitamins, minerals, and fiber, as well as phytochemicals-important plant substances that may be beneficial to health.

Rely on a wide variety of these foods rather than supplements as your source of nutrients, fiber, and phytochemicals. Aim for 6 servings each day-more if you are very active-and include several servings of whole-grain foods.

Choose a variety of fruits and vegetables daily

Fruits and vegetables are essential in your diet. They provide many vitamins, minerals, phytochemicals, and fiber, and they are low in calories and provide no fat. The goal is to have at least 2 servings of fruit and 3 servings of vegetables every day.

Variety is important.  Choose different colors and kinds of fruits and vegetables

Keep foods safe to eat

Food safety is vital. It starts well before you purchase food. However, the steps you control also make a difference.They include making sure you have clean hands and work surfaces-before and during the handling of food. Take care to separate raw, cooked, and ready-to-eat foods at all times.

Keep hot foods hot and cold foods cold. Make sure to cook food to the proper temperature. Refrigerate perishable foods and leftovers promptly. Follow the dates on containers. And finally, when in doubt, throw it out

Choose a diet that is low in saturated fat and cholesterol and moderate in total fat

Fat is a nutrient that is essential for health, but too much fat in your diet, especially saturated fat, increases your risk of several diseases, including heart disease.

Most important, learn to identify the sources of fats, saturated fats, and cholesterol, and make healthful food choices.

Choose beverages and foods to moderate your intake of sugars

Some foods that contain natural sugar (such as fruits, vegetables, and milk products) also contain essential nutrients. Others, such as table sugar, sugar-sweetened carbonated beverages, candy, and some baked goods, supply calories but few other nutrients. When consuming sugar, moderation is key.

Choose and prepare foods with less salt

Sodium, a nutrient, is a major part of table salt (sodium chloride). It is found naturally in many foods in small amounts. Salt and sodium compounds are also added to processed foods, and salt may be used in cooking or added at the table.

Reducing sodium intake lowers high blood pressure in some individuals. Moderation in sodium intake is recommended.

If you drink alcoholic beverages, do so in moderation

Alcoholic beverages (beer, wine, and hard liquor) are a source of extra calories. When consumed in excess, alcohol can impair judgment, result in dependency, and lead to several serious health problems.

However, evidence suggests that a moderate intake of alcohol is associated with a lower risk of disease of the heart and blood vessels (cardiovascular disease) in some individuals. Discuss the consumption of alcohol with your health care provider

The adult body is dynamic, changing subtly as the years march by. Therefore, what was a good diet for you in your second or third decade of life may no longer be a good fit at age 50 or 60.

For example, your metabolism-the way in which your body converts the food you eat into energy-slows. This means that you gradually need less food for a similar activity level.

Fewer and fewer calories are needed as you grow older-about 10 percent less per decade from age 50 onward. This slowing of the metabolism is perfectly natural and occurs because you lose muscle mass (which utilizes most of the energy you produce) as you age.

Exercise helps to maintain muscle mass and helps you burn calories. However, most Americans still need to reduce calories. Variety and moderation remain the keys to a healthful diet. A balanced diet ensures proper intake of vitamins, minerals, proteins, carbohydrates, and other nutrients.

Moderation controls calories and is especially important with regard to consumption of alcohol. Drinking plenty of water, eating fiber-rich foods, and staying as active as possible can help to stave off constipation.

Aim for a healthful weight

Research clearly shows that being overweight greatly increases your risk for many diseases, including heart disease, cancer, and diabetes. If you are overweight, combining a healthful eating plan with regular physical activity is the most effective way to lose weight and to sustain the loss

If you are at a healthy weight, your goal is to maintain that weight

Be physically active each day

Everyone-young and old-can improve their health by being more active. Choose activities that you enjoy and can do regularly. Although you will gain more health benefits with high intensity exercise that lasts 30 minutes or more, low-to-moderate activities can be part of your routine.

For some people, this means fitting more activity of daily living into your usual routine. This could include using the elevator less and using the stairs more, parking farther from rather than closer to your destination, gardening, or golfing without a cart.

For others, a more structured program might be preferred, such as at a worksite or health club. Whichever you choose, the goal is to include at least 30 minutes of activity every day.

The need for regular physical activity is so important that the Surgeon General of the United States has issued a report entitled Physical Activity and Health, which has its own guidelines for achieving activity. They are the following:

• Physical activity should be performed regularly. Include a minimum of 30 minutes of moderate physical activity (such as brisk walking) on most, if not all, days of the week. For most people, greater health benefits can be obtained by engaging in activity that is more vigorous or of longer duration.
• Previously sedentary people should start with short durations of moderate activities and gradually increase duration or intensity.
• Physical activity should be supplemented with strength-enhancing exercises at least twice a week to improve musculoskeletal health, maintain independence in performing the activities of daily life, and reduce the risk of falling.
• Consult with a physician before beginning a new physical activity program if you have-or are at risk for-a medical condition (such as heart disease, high blood pressure, or diabetes), or if you are a man older than 40 years or a woman older than 50.

The increasing independence of a school-age child may be a welcome contrast to the constant demands of a preschooler.

By early school age, a child should be well on the way to establishing healthful eating habits and regular physical activity to maintain a healthful weight.

A normal school-age child will gain about 7 pounds a year, and his or her height will increase by approximately 2.5 inches a year. As children approach their teen years, boys and girls differ distinctly in growth patterns.

Puberty generally begins about age 10 in girls and age 12 in boys and normally lasts for 2 to 3 years. During these years, growth spurts occur.

It is during the school-age years that the guidance of parents is especially important to formulating good nutrition habits. Modeling healthful eating practices such as eating foods that are low in fat and high in complex carbohydrates and fiber is important.

Emphasize breakfast as an important meal. Pack healthful lunches that include fruit, vegetables, bread or some other form of starch, a meat or other protein, and low-fat milk. If a child participates in the school lunch program, talk about how to make nutritious food choices.

Provide fruits, vegetables, wholegrain breads, or low-fat yogurts as after-school snacks. If a child participates in vigorous physical activity, more calories may be needed.

One of the major challenges for some school-age children is controlling weight. If a child eats more calories than are used, the pounds will add up, particularly if the child is inactive.

Besides the social and emotional stresses that may result from peers who make fun of a child’s excess weight, a higher than desirable weight at this age can increase the risk for later health problems, such as diabetes, high blood pressure, and increased blood cholesterol or triglyceride values.

Still, overweight children have the same nutrient needs as other children. The goal should be to stop or slow the rate of weight gain and allow height (growth) to catch up.

Do not allow a child to restrict certain foods or to try fad diets. Instead, provide healthful foods in lesser amounts.The best way to teach a child about good nutrition is to set a good example in your own eating habits

As babies become toddlers, they make the transition into eating food the rest of the family eats. The rapid weight gain characterized during the first year levels off during the second, with an average gain of 5 to 6 pounds.

Because a child is not growing at the same rate as during infancy, he or she may not want the same quantities of food that were once enjoyed. Some preschoolers may be uninterested in eating, whereas others seem finicky.

Sometimes preschoolers are reluctant to try new foods or expand their food repertoire beyond three or four favorites. There are several things you can do to help overcome these challenges without forcing a child to eat

• Make it comfortable for a child to eat-comfortably seated, foot support, finger foods.
• Develop a routine-schedule regular meals and snacks.
• Plan one familiar food at each meal.
• Offer various textures and colors-separate them on the plate.
• Serve small portions and let the child ask for more.
• Allow a child to eat at his or her own pace.
• Teach and reinforce good table manners.
• Remain calm if a meal is left untouched.
• Set a good example.

However, do not expect a preschooler to eat a completely balanced diet every day. When allowed to choose from a selection of nutritionally sound foods, most children tend to select diets that, over several days, offer the necessary balance.

Until age 2, fat should not be limited in a child’s diet. Dietary fat and cholesterol are important for an infant’s growth. After age 2, children can begin to consume fats in moderation just as the rest of the family does.

This type of diet includes grain foods, vegetables, fruits, low-fat dairy products, lean meats, and their substitutes. Keep in mind that every child’s energy needs are different.

Thus, snacks are often appropriate for children, especially for smaller preschoolers who cannot eat enough to satisfy their energy needs all at once. Small amounts of various foods eaten frequently over the course of the day as a snack are healthful and normal. However, completely uncontrolled snacking can diminish a child’s appetite for meals.

No human being grows more rapidly than an infant. On average, a baby triples his or her weight during the first year and grows taller by 50 percent. A newborn may grow from 7 pounds to 14 pounds in just 6 months, then to 20 or 21 pounds by the end of the first full year.

It is easy to understand why proper nourishment for infants can provide a healthy head start on life.

Breast milk contains just the right balance of nutrients such as protein, carbohydrates, and fat. It also provides the infant with antibodies to fight some common childhood illnesses, and it may be unique in that it decreases the risk of food allergies. Breast milk is also easy for the baby to digest.

Mothers who cannot or choose not to breastfeed can still provide good nourishment to their infants with bottle feeding of commercial formulas. Careful preparation is required for each feeding, and formulas must be stored safely.

As a baby becomes more hungry, it is best to increase the frequency of the breast- or bottle-feedings. Most nutrition experts recommend that solid food should not be started until after the fourth month.

Many suggest waiting until your baby is at least 6 months old. Although babies may be ready for solid foods in a few weeks or months, the decision to start giving solid foods should be based on a baby’s daytime behavior and eating habits and coordinated with a baby’s increasing nutritional needs.

Even if solid foods are started, breast milk or formula should continue to be included in a baby’s diet for at least 1 year.

A baby’s first solid food will probably be cereal. Cereal is a versatile food because it can be mixed very thin for babies just starting on solid foods and can be thickened as babies work on chewing and swallowing. After cereals, fruits and vegetables are easiest for babies to digest.

From 9 months on, babies make a gradual transition into toddlerhood and develop a feeding schedule that mimics the family’s mealtimes. Sometime after 12 months, babies may be on a schedule of three meals a day with the family and breast milk, formula, or snacks between meals.

By 1 year of age, babies may have as many as four to six teeth and be developing a more defined and stronger chewing motion. With these developments, babies can handle foods of thicker consistency, such as lumpy or chopped foods. Continue offering new solid foods at the rate of one new food a week.

One of the most important considerations at this age is offering baby food in a form that is appropriate to the baby’s development. Any solid food should be tender and soft enough to be easily squashed with your fingers.

The typical meal for a 1-year-old includes 1 tablespoon from each of the major food groups: milk, meat, vegetables, fruits, breads, and cereal grains. That menu may translate into a tablespoon of cooked carrots, two bites of rice, a taste of meat, and a couple bites of pear.

Try to feed your child at regular intervals while paying attention to cues that may suggest that your child is hungry. Good eating habits begin early

The shellfish family is divided into two basic categories: crustaceans and mollusks. Crustaceans have elongated bodies and jointed shells. These include crab, lobster, and shrimp. Mollusks are divided into three groups:

Gastropods (or univalves) - These have a single shell and single muscle. An example is the abalone.

Bivalves - Like the clam and oyster, bivalves have two shells hinged together by a strong muscle.

Cephalopods-Examples include the octopus and the squid, which have tentacles and ink sacs.

Nutrition

Like fish, shellfish are rich in protein yet low in fat and calories. Compared with other types of meat, however, the amount of cholesterol in most shellfish is about equivalent to that of a lean piece of beef or a chicken breast with the skin removed.

Shrimp, squid, and crayfish, however, are very high in cholesterol. They have about twice as much as lean beef, making them something to savor on occasion.

Selection

When selecting shellfish, remember that fresh is best. The best way to guarantee freshness is to buy live. If your geographic location limits your opportunities for live shellfish, check out the freezer case for quickfrozen items, which can be almost as good.

Just as in picking out fish, use your nose to select shellfish. Shucked oysters and clams should be plump and free of any sour aroma. Fresh scallops should have a slightly sweet aroma and, when packaged, be practically free of liquid.

Fresh shrimp are firm and have a mild, faintly sweet smell. Crab or lobster should move and not have any noticeable odor.

Next, view the shellfish’s appearance. The liquid packed with oysters should be clear, not pink or opaque. Scallops, lobster, and shrimp flesh should be free of any black spots. When you buy frozen shrimp, crab, or lobster tail, make sure any exposed meat is white, not yellow, and not dried out.

Storage

Once you leave the market, it is important to keep shellfish cool and refrigerate it as soon as possible. At home, shellfish should be rinsed under cool, running water, placed in a container, and covered with wet paper towels. Use shellfish the day of purchase, if possible, or the next day.

Do not seal live oysters, clams, or mussels in a plastic bag. They need to breathe, so store them covered with wet paper towels. Use them as soon as possible after purchase.

Shucked oysters that are refrigerated in the original container should stay fresh for a week. Plan to use commercially packaged frozen seafood stored in your freezer within 2 months for best flavor.

Plan menus so that each meal complements what you plan to eat later in the day or what you have eaten earlier in the day. Include plant-based entrées as often as possible.

Examples that can result in satisfying meatless meals include pasta with marinara sauce and lots of vegetables, stir-fried vegetables with tofu over rice, or lentil soup with a side dish containing grains, beans, or vegetables. Plant-based entrées can be tasty, filling, and nutritious.

When you choose to eat meat, fish, or poultry, remember that your goal is to eat 6 ounces or less per day. If you ate meat for lunch, appropriately decrease your dinner portion.

Avoid red meats that contain a large amount of fat. Instead, emphasize poultry or fish. When you eat red meat, choose a “choice” grade and a cut from the loin or round, because these generally are the leanest types of meat.

The skin on poultry holds in moisture and flavor during cooking.However, the skin is high in fat and calories. Contrary to popular belief, the skin does not need to be removed before cooking. There is minimal fat absorption if the skin is left on. Just make sure to remove the skin before the poultry is eaten.

Many fish are low in fat. Those that are not low in fat generally contain omega-3 fatty acids that may help prevent heart disease. However, remember, all fats are high in calories, so the less fat added during cooking, the better.

Condiments and sauces can add nutrition and enhance flavor. Keep in mind, however, that some are high in fat, sodium, and calories. An example of a high-fat sauce is gravy over mashed potatoes.Instead, try sprinkling mashed potatoes with garlic or other herbs.

When choosing a topping, look for a lower-fat alternative. If none are available, then use less of the original topping. Sliced, chopped, or puréed vegetables can make a nourishing low-fat condiment. Fruits are a delicious complement to almost any meal. They can top meats, enrich salads, or be served for dessert.

A dessert can be a pleasant end to a healthful meal. However, a dessert should not be an “extra.” Be sure it is included in your overall meal plan. Make the dessert a bonus by emphasizing fruit, whole grains, and lower-fat items. If you do not have a recipe that emphasizes fruits and whole grains, look for one that can be readily modified.

Sorbets and low-fat frozen yogurts or ice creams are good choices. Even cookies, pies, cakes, and chocolates have their place. However, remember, because these desserts generally are high in fat and sugar, they are at the pinnacle of the Food Guide Pyramid. Therefore, they should be the exception rather than the rule.

If you plan to eat a dessert, take a small portion. If you are preparing a dessert for a special occasion, make just enough to serve you and your guests. Leftover dessert is a powerful temptation.

With a little thought and planning, you know what foods to emphasize and what foods to limit.

When it comes to eating at home, your meals can only be as good as the food you have in your kitchen. Stock your kitchen with foods that help you eat well. Be sure you have plenty of fruits, vegetables, and whole grains on hand so you translate your plan for healthful eating into enjoyable and nutritious meals.

Make a List

Make a grocery list. A mental list may work, but a structured plan generally is more effective. A written list helps ensure that you select the ingredients and foods that you want rather than things you select on impulse.

A checklist also can save time by avoiding the need to come back to pick up forgotten items.

At the Store

Most Americans make one or more trips to the grocery store every week. Some people consider grocery shopping a form of entertainment, but others regard it as a chore. No matter how you feel about shopping, a few strategies can make your investment of time worthwhile.

1.Shop the perimeter-The freshest foods generally are located along the perimeter of the store. These include fresh fruits, vegetables, breads, dairy products, and meats.

Choose whole-grain breads from the bakery, low-fat products from the dairy section, and lean cuts from the meat section. Higher-fat foods often are stocked in the interior of the store. However, grains, legumes, pastas, and canned fruits and vegetables also are frequently located in the interior.

2.Shop from your list-A list helps ensure that you stick to your plan. Items purchased on impulse generally are more expensive and less nourishing than foods from a wellplanned shopping list.

3.Do not shop when hungry-If you go to the store with a growling stomach, you are apt to make purchases to satisfy your immediate hunger rather than what you will need in the days ahead. You also tend to buy more.

Shopping on a full stomach helps you stick to your list and to keep your resolve.

4.Make bargains count-A bargain is only a bargain when you buy what you want rather than what someone else is trying to sell you.

Select bargains that fit your menu, such as in-season fruits and vegetables or bulk quantities of rice, beans, and legumes. Use coupons to reduce the cost of foods that you intend to buy.

Eating out is an American passion. In fact, Americans spend almost half their food dollars in restaurants. With the wide array of restaurants that are available in most communities, dining out should be a pleasure rather than a threat to your resolve to eat well.

Listed here are five points to remember when you eat out. Think of these as five tips for eating well when eating out.

1.Choose restaurants that help you achieve your daily 5 or more servings of fruits and vegetables

Choose restaurants that offer a wide selection of fruits and vegetables. Look for fruit and vegetable selections in the appetizer, entrée, and dessert menus which are prepared without added fat. Choose ethnic and vegetarian restaurants that feature grain- and vegetable-based meals.

2.Lower the fat in four ways

When ordering, consider these four methods to lower the amount of fat in your meals:

Cooking method-If the menu item is described as fried or sautéed, ask that it be baked or broiled. This simple request can save 10 to 30 grams of fat and about 100 to 300 unwanted calories.

“On the side”-Ask for the sauce, condiment, salad dressing, or topping to be put “on the side.” If a dish is prepared with a high-fat sauce (such as Alfredo, cream sauce, cheese, or gravy), request that it be placed on the side or ask for a lower-fat alternative such as a marinara sauce.

Other high-fat condiments and toppings (such as butter or sour cream) should also be on the side so you can control how much you use.

Serving size-Bigger is not necessarily better, especially when it comes to calories, fat, and your health. Terms such as “mammoth,” “deluxe,” and “hearty” are your tip-offs.

Order smaller portions. Ask for a “take-home” container, or plan to share your meal with your dinner companion so you do not feel obligated to eat it all.

Substitute lower-fat choices-Make sure that your meal has plenty of grains, vegetables, and fruits. Take meat away from center stage by starting with a tossed salad. Ask for extra steamed vegetables.

The bread basket generally offers a whole-grain choice. Don’t forget to finish the meal with fresh fruit, sherbet, or sorbet and a glass of low-fat milk. Try to avoid the high-fat, calorie-rich desserts that you will later wish you had not eaten.

3.Limit meat to 3 ounces per serving (or no more than 6 ounces per day)

Health experts agree that Americans eat too much meat (including poultry and fish), especially in light of the fact that our bodies need only a relatively small amount of protein.

Large portions of meat almost invariably contribute excess calories, fat, and cholesterol to the meal. A 3-ounce portion is about the size of a deck of cards. Whenever you eat meat, poultry, or fish, try to be sure that you eat a total of only 6 ounces per day .

4.Limit alcohol to 2 drinks (1 if you are a woman)

Most authorities suggest that alcohol be limited to 2 drinks per day if you are a man, 1 drink per day if you are a woman. All alcohol-containing drinks contain.

5.Make eating well your number 1 priority

Restaurants are in the business of satisfying their customers. Ask your server to recommend the most healthful foods the kitchen can prepare. Do not rely on “heart-healthy” symbols on the menu.

These foods may be low in cholesterol, but they still may be high in total fat, saturated fat, and calories. Feel free to request low-fat foods or that more vegetables and fruits be added to your meal. Ask your server to clarify unfamiliar terms and to answer any of your questions.

The evening meal is often the only time of the day when the family sits down together. Unfortunately, a leisurely supper usually gives way to evening demands such as a school meeting, a child’s soccer game, or your own “home work.”

Sometimes the very thought of preparing a nutritious supper seems overwhelming after a hectic day. However, with a little planning, you can still eat well.

Make Time for the Evening Meal

If possible, make time for supper. The evening meal is often the main meal of the day. It therefore can go a long way to ensure that you get all of your daily nutrient requirements. In addition, a satisfying supper decreases your chances of eating an unplanned after-supper snack.

Enticing Evening Meals

Try to incorporate food from each food group into your evening meal. Make an effort to eat more plant-based foods. These nicely complement smaller servings of lean meats and low-fat dairy products. Try cuisine from other parts of the world-particularly those that feature grains, vegetables, and fruits as the centerpiece of the meal.

Make your meals interesting by varying the colors, textures, and shapes of foods. You do not have to be a great chef to give supper the visual appeal that everyone wants to eat. Fruits and vegetables add color and all the vitamins, minerals, and fiber your body needs.

Breads come in a broad variety of shapes and textures- from long, thin French baguettes to braided challah bread to the blackest of pumpernickels. The same goes for pasta.

In addition to your usual favorites, try whole-wheat spaghetti, farfalle (bow-tie), fusilli (little springs), orzo (rice-shaped), or ziti (large tubes). For more color, try spinach or tomato- flavored (and colored) pastas.

Instead of plain white rice, try basmati, jasmine rice, or nutrient-rich brown rice. Wild rice (not really a “rice” but a seed from a type of grass) adds both crunch and a nutty flavor to a meal.

Instead of red meat, eat fish and poultry more often.Seafood cases are stocked with a wide variety of fish fillets and “steaks” from around the world. In addition to domestic chicken or turkey, poultry choices include wild game birds and small “hens.”

When you choose a red meat, eat a lean cut and vary the seasonings. Try to have some meatless meals. A supper containing legumes, beans, and other vegetarian fare is high in protein and low in saturated fat.

Top off the evening meal with fresh fruit and a selection of low-fat cheese, a fresh whole-grain cake, frozen low-fat yogurt, ice cream, or sherbet. A fine wine, a cup of café au lait, and a delicious dessert, if part of the day’s meal plan, can nicely complement a well-prepared and well-presented meal.

Make It Quick

Evening meals can be quick and yet still contain the freshest of ingredients. Keep in mind that fruits and vegetables are tasty, nutritious, and easy to prepare. Quick but healthful suppers can be made from carefully selected dried, canned, frozen, or bottled foods.

Plan to eat leftovers at times when you know you won’t have time to cook. Cooking more when you are able, freezing a portion or two, and having it on hand when time is tight all can help you avoid skipping supper or grabbing something that you know you should not eat.